We’ve all heard the words ‘activate your core’ ring throughout a workout. But no matter how hard you squeeeeeeze you still may not be hitting the right areas, for some women especially–I’m looking at you post-partum mamas!
Why is this important? As a result of incorrectly (or not at all) activating your core, many of the ab exercises you perform–anything from a simple crunch to a basic plank–aren’t doing their job. Translation: you won’t see results.
Throw in a pregnancy or two and you could be dealing with separated abs, weaker muscles, and a sagging stomach AKA ‘mum tum’. Yep, activating your core just got more complicated.
But it’s not just about flat bellies and toned tummies. Did you know that one in three women also experience incontinence after having a baby? Strengthening this muscle group can help.
So how do you do that exactly?
Rebuilding and repairing this muscle group takes time after giving birth, but the good news is that the exercises you need to achieve these goals are simple and gentle.
In these instructional exercise videos, Clinical Expert Pregnancy and Pelvic Floor Physiotherapist, Bec Liberatore and I explore different ways to tighten your tummy and strengthen your core by focusing on your pelvic floor and lower abdominal area – two of our most neglected muscle groups. Some of these exercises you can even do in bed
Straight from the TXO Life MUMBOD workout series, these exercises are designed to target the so-called ‘mum tum’ and help you gain back lower abdominal and core strength. They may not look like much–some of these exercises you can even do in bed!–but they work.
Warm up: Lower abdominal activation demonstration laying down
- Start lying face down. This is a great way to feel your lower abdominals.
- Lift only your lower abs off the mat without lifting your ribs, and then release.
- Keep your upper body relaxed.
- You can even practise this one in bed!
Tilt hold in crook lie 10 sec x 10 reps
- Keeping your upper abdominals relaxed, press down through your lower abdominals toward the mat. This is the ‘tilt’ movement.
- Hold for 10 seconds then release and repeat
- Place your hands underneath your lower back to help activate the right muscles
- This is the introductory movement for exercises to follow
Tilt with alternating leg lifts x 16 reps
- Perform the above tilt movement and lift one leg
- As you lift your second leg press your lower abdominals further down into the mat
- Lower one leg at a time in a controlled manner and feel your abs release
- Progression: Try slowing the lowering movement of your legs right down.
Leg press with hold 10 reps build up to leg press with hold
- Place your hands underneath your lower back to help activate your lower abdominals
- Perform your ‘tilt’ movement my pressing your lower abdominals down into the mat
- Like you are doing a leg press at the gym, extend your legs diagonally upward, then bring your knees back to starting position
- You are actively pressing your abs downward into the mat at the same time as you extend
- If your back is arching, raise your legs higher. If this is too easy, extend them lower to the ground.
Lower ab hold in 4 point kneeling position 8 sec x 8 reps
- Start in 4 point kneeling position otherwise known as tabletop position, with your knees beneath your hips and your arms aligned with your shoulders
- Keeping your back straight, lift your lower abs up toward your spine then release
- TIP: Try this one in front of a full length mirror so you can see when your abs are activated and released
Bear (hover hold) 4 sec x 8 reps
- Start in 4 point kneeling position otherwise known as tabletop position, with your knees beneath your hips, your arms aligned with your shoulders and your toes tucked under
- Lift your lower abs up toward your spine and then lift your knees a couple of inches off the ground too
- Balance here for 4 seconds, then release
- Be careful not to release your abs before your knees are back on your mat
Cool Down: Pelvic floor exercises in 4 point kneeling position
- Start in 4 point kneeling position
- Activate your pelvic floor, hold for five seconds then release
- Pelvic floor exercises are all internal, so you likely won’t see any movement in your abs
- TIP: Use a verbal cue to help activate your pelvic floor e.g. imagine holding onto your wee
It is important that you consult with your doctor or pelvic floor physiotherapist to ensure these exercises are appropriate for you.
